Your Target Heart Rate (THR) allows you to determine your fitness level and allows you to monitor exercise intensity regardless of the exercise. To determine your THR, we need the Maximum Heart Rate and Resting Heart Rate.

Maximum Heart Rate (MHR) = The maximum beats per minute before your heart jumps out of your chest.

Resting Heart Rate (RHR)= your heart rate at rest. Your true resting heart rate can be determined before you set your feet on the floor in the morning, after a good night’s sleep. Find your pulse at your carotid artery (neck) and count the beats for 60 seconds. (Or count to 30 and then times by 2). The average person’s heart beats around 60-80 beats at rest. Physically fit individuals will have a lower heart rate. This number will also rise with age. This number can help you monitor your health and training.The lower your resting heart rate, the better. This means your heart has to work less and this means your heart will last longer. This is good news!

Let’s Determine Vanessa’s THR.

1. Calculate age predicted Maximum Heart Rate (MHR)
   1. 220 – age = predicted max heart rate(MHR) 220 – 29 = 191 MHR
2. Calculate resting heart rate (RHR)
   1. 29 x 2= 58 BPM
3. Subtract resting heart rate from maximum heart rate to get Heart Rate Reserve (HRR)
   1. MHR – RHR = HRR191–58= 133 HHR
      
4. Multiply HRR by 60 – 80% of your maximum heart rate which will set your upper and lower range limits: Multiply your heart rate reserve (HHR) by 60% and 80% and add your resting heart rate back in:Low end of range is HRR X .60
   133 X .60 = 78.8 + 58 (RHR) = 133 BPM
   So when I get on a treadmill, I would adjust the speed to get my heart rate around 135 in order to burn fat. (aerobic)High end of range is HRR X .80
   133 X .80 = 106 + 58 (RHR) = 164 BPM

   

To work my heart and muscles, I would engage in a more vigorous activity like weight training or basketball to raise my HR to the higher training zone. (Anaerobic)

Treadmills, ellipticals, stair masters often times have a chart that looks like the one posted here. This will help you train in different zones, depending on your goal. Working harder and faster doesn’t equate more fat loss. Working smarter does. Be patient!

RESULT: Vanessa’s beginning target heart rate training zone is:

137<———————-> 164

Healthy Heart Zone (Warm up) — 50 – 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats! (THIS IS WHY WALKING WORKS!) Burning 400 calories on an elliptical machine may not be all fat calories. Just like the food calories that are consumed are not all fat calories.

Fitness Zone (Fat Burning) — 60 – 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Zone (Endurance Training) — 70 – 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone (Performance Training) — 80 – 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you’ll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line (Maximum Effort) — 90 – 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.